By Melanie Roberts, M.S.
The latest research indicates that 10,000 steps a day correlates closely with the guidelines set by the American College of Sports Medicine and the Centers for Disease Control and Prevention to accumulate 30 minutes of physical activity daily. With nearly 70% of the U.S. population falling short of the minimum recommendations for exercise, a pedometer can help you take a step in the right direction.
A pedometer is a small, battery-operated device worn on the waistband that counts your steps by registering vertical acceleration at the hip. They are affordable and available at most sporting goods stores. While they are not 100% accurate, pedometers give a readout that can be used as a tool to help you gauge how much physical activity you are accumulating throughout your day.
Begin by wearing a pedometer for a “test week“ to measure your beginning level of steps. The initial base line may be under 10,000 steps. In this instance, add 500 – 1000 steps (or 10%) to your daily total, building up to the goal of 10,000 steps per day. Most people will find that they can walk 1,000 steps in about 10 minutes of activity. The following are ways you can increase your number of steps per day:
- Walk during commercial breaks.
- Walk on your lunch hour.
- Walk to a co-worker‘s desk instead of using the phone or e-mail.
- Get up from your desk every hour and take a three-minute walk.
- Take the stairs rather than the elevator.
- Walk the dog.
- Take a walk after dinner, rather than sitting on the couch.
For additional information please contact NIFS at 317.274.3432.